Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 Rollback-2-Split Stretches
10 Banded Good Mornings
10 Lateral Lunges
10 Pass Throughs
Then
2 Rounds
10 KB Sumo Deadlifts
10 Russian KB Swings
5 Hang Muscle Snatches
5 Hang Power Snatches
Weightlifting
Sumo Deadlift (3 Reps Every 60 Seconds For 8 Rounds)
Week 1 of speed work with the banded sumo deadlift. Use a red or black band.
Take 2-3 warm-up / work up to get to 50% of 1RM. Reset start position each rep. Focus on speed and perfect technique today.
Box Jumps (3 Reps Every 60 Seconds For 5 Rounds)
To be done from a seated position. Box height should be challenging but not max. Get feet off the ground as fast as possible.
Metcon
Snatch Balls (AMRAP – Reps)
AMRAP x 7 Minutes
7 Power Snatch (95, 65)
10 Wall balls (20, 14)
This one will challenge you from head to toe but also your ability to pace/breath. Do not underestimate this one. Start at moderate pace/intensity and increase to 90% effort. Loading should be light.
L3: (75, 55)
L2: (65, 45)
L1: (55, 35)